Triceps workouts are essential for anyone looking to add strength and size to their upper body. This three-headed muscle group is responsible for extending the elbow and thus plays a key role in pushing movements like the bench press, overhead press, and dips.
While there are many different triceps exercises that can be done, some are better than others for building mass and strength. In this article, we will take a look at the best triceps workouts for fitness freaks looking to add some serious size to their arms.
How Do Triceps Workouts work?
The triceps are the large muscle on the back of your upper arm, and they’re responsible for extending your elbow. So, when you’re doing any kind of pushing movement – think pressing a weight overhead – you’re working your triceps.
The triceps have three ‘heads’, which is why they’re often referred to as the ‘tri’ceps. The long head is the largest and most visible, while the medial and lateral heads sit underneath.
Most triceps exercises will work all three heads to some degree, but you can slightly alter your grip or position to emphasize one head over the others.
Best Triceps Workouts Without Equipment
No gym membership or access to weights? No problem! These triceps exercises can be done anywhere and don’t require any equipment.
1. Diamond Push-Ups
Diamond push-ups are a great triceps exercise that can be done without any equipment. To do this exercise, simply get into a push-up position and place your hands close together in the shape of a diamond. From here, simply lower yourself down until your chest touches the ground and then push back up to the starting position.
2. Triceps Bench Dips
Another great triceps exercise that can be done without any equipment is triceps bench dips. To do this exercise, find a sturdy bench or chair and place your hands shoulder-width apart on the edge. From here, extend your legs out in front of you and lower your body down until your triceps are parallel to the ground. Push back up to the starting position and repeat for reps.
3. The Triceps Pushdown
The triceps pushdown is one of the most effective triceps exercises out there and can be done without any equipment. All you need is a sturdy surface to grip onto, like a table or countertop.
To do the triceps pushdown start by gripping the edge of the table with your palms facing down. Bend your elbows and keep them close to your body as you lower yourself down. Once your elbows are at a 90-degree angle, push yourself back up to the starting position. Repeat for 10-12 reps.
4. Hand Elevated Narrow Push-Ups
This triceps exercise is a modification of the classic push-up. By elevating your hands on a raised surface, you put more emphasis on your triceps muscles.
To do hand-elevated push-ups, start in the standard push-up position with your palms on the edge of a raised surface, like a bench or table. Lower yourself down until your chest nearly touches the surface, and then press yourself back up to the starting position. Repeat for 10-12 reps.
5. Triceps Bow/ Dive Bomber Push-Ups
This triceps exercise is a challenging variation of the push-up that targets all three heads of the triceps muscle. However, it is the most effective triceps workout.
To do triceps bow push-ups, start in the standard push-up position. As you lower yourself down, sweep your arms out to the sides so your body forms a bow shape. Once your chest nearly touches the ground, press yourself back up to the starting position. Repeat for 10-12 reps
Best Equipment For Triceps Workouts
- Dumbbells
- Barbells
- EZ bar
- Resistance bands
- Bodyweight exercises
- Cables
- Weight machines
Best Triceps Workouts With Weights Or Equipment
Do you desire to have arms that rival The Rock or Sofia Vergara? Triceps workouts whether your goals are to improve your strength, build muscle or simply tone your arms, triceps workouts are key. Here are 5 of the best triceps workouts with weights or equipment.
1. Underhand Cable Pushdowns
Attach a straight or angled bar to a high pulley and grab with an underhand grip, hands shoulder-width apart. Start with your elbows and upper arms parallel to your body and contract. This is your starting position.
Keeping your upper arms stationary, exhale and push the bar down until your triceps are fully contracted and the bar is at shoulder level. There should be no forearm movement other than going up and down as you press the weight.
Slowly return to the starting position as you inhale by reversing the motion until your triceps are fully stretched and the weight is back at the starting position.
2. Close-Grip Bench Press
Lie back on a flat bench and using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your elbows locked. This will be your starting position.
As you breathe in, come down slowly until your triceps are about to touch the bench.
Tip: Make sure that as you lower the weight you keep your elbows in as you lower and do not flare them out.
As you breathe out, use your triceps to triceps workouts press the weight back up to the starting position as you squeeze your triceps muscles hard.
Repeat this movement for the specified amount of repetitions.
3. Dumbbell Tricep Extensions
Sit on a bench with back support and hold two dumbbells in your hands. The palms of your hand should be facing each other. This will be your starting position.
Now, using your triceps, lift the dumbbells as you exhale until the arms are fully extended. Focus on moving the forearms and not using momentum. The upper arm should remain stationary at all times. Also, make sure that your elbows and wrists are locked. There should be no forearm movement other than going up and down.
After a second contraction at the top, slowly lower the dumbbells back to the starting position as you breathe in. Tip: it should take twice as long for triceps workouts to lower the weights than to raise them.
4. Dumbbell Kickbacks
To perform triceps kickbacks using a dumbbell, place your right hand and knee on a flat bench. Use your left hand to grab a dumbbell and hold it at arm’s length triceps workouts with your palm facing your thigh. This will be your starting position.
Keeping your triceps stationary, exhale as you extend triceps workouts your arm backward and straighten it. Continue to go triceps workouts until your arm is fully extended and parallel to the floor. At the top of triceps workouts the movement, flex your triceps as you squeeze triceps workouts the muscle. Breathe in as you go triceps workouts back to the starting position.
FAQs
What is the best Tricep workout for strength and Mass?
The best tricep workout for strength and mass is a three-part workout that includes exercises for the long head, medial head, and lateral head of the triceps muscle. This workout can be done with dumbbells, barbells, or cables.
How do you warm up elbows before a tricep workout?
To warm up your elbows before a tricep workout, do some light tricep exercises with just your body weight. This could include tricep extensions, tricep kickbacks, or tricep dips. Do 3-5 sets of 10-15 reps.
Are there any plyometric tricep workouts?
Yes, there are plyometric tricep workouts. These are explosive exercises that build power and can help you see results faster. Plyometric tricep exercises could include tricep push-ups, tricep extensions, or tricep dips. Do 3-5 sets of 10-15 reps.
Is it better to work out the triceps with dumbbells or barbells?
It is better to workout the triceps with dumbbells because you can target each tricep head more effectively. When using dumbbells, you can also do unilateral exercises, which are great for developing balanced muscles.
How often should you workout triceps?
You should workout triceps two to three times per week, allowing for at least 48 hours of rest in between workouts. This will give your muscles time to recover and grow stronger.